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Going the extra mile(s) can help you run more efficiently at every distance—even if you dread it sometimes.

Ah, long runs: We love to hate ‘em. Or maybe we love to love ‘em—depends on who you ask. Either way, the long run is the cornerstone of any half marathon or marathon training plan, but it can be equally important to your 5K and 10K training. No races on your calendar? No problem. A long run can still be beneficial for your overall fitness and mental health.

But if you don’t understand the long run, you may miss out on all of the magic it has to offer. So we put together this ultimate guide to one of the best training tools you have in your arsenal.

What’s the point of the long run?

The benefit of running long—regardless of the distance you’re training for—is the aerobic gain you’ll make during those miles. “Long runs force the body to become more and more efficient,” says Ben Rosario, head coach and founder of the HOKA NAZ Elite team in Flagstaff, AZ. “The heart learns to pump higher amounts of blood with each stroke, which then carries more oxygen to the body.”

Aerobic (or endurance) running also strengthens your slow-twitch muscle fibers, which can fire repeatedly with minimal fatigue (compared to fast-twitch fibers, which are used during short, explosive efforts but fatigue more quickly). These fibers are also important because they’re full of capillaries, mitochondria, and myoglobin (an iron- and oxygen-binding protein), all of which are crucial to getting a steady supply of oxygen and energy to the muscles.

“Long runs force the body to create new capillaries, giving the oxygen a smoother and faster path to the mitochondria—a.k.a. the ‘power plant’ of the cells—where energy is produced and stored. And when we run for long periods of time, the size of those mitochondria increases, allowing them to produce and store more energy,” explains Rosario.

One of the other major benefits of the long run is how it teaches your body to use fat as fuel over carbs, says Joe McConkey, a Boston-based exercise physiologist and USATF-certified running coach. “That allows you to be more efficient with your different forms of energy, so you can run faster without depleting your reserves.”

Translation: The long run prepares your body to run more efficiently no matter the distance—even in a short race, when you need energy to be produced and oxygen sent throughout the body fast.

And you can’t overlook the mental angle: To prepare for the psychological challenge of racing for hours, you have to train for hours. Even if you’re not racing, a long run offers your mind the chance to tap into the ever-elusive runner’s high, and research shows running can boost your mood and improve your mental health.

What to Watch Out for On a Long Run

A long run is, inherently, long. And the more time you spend on your feet, the more stress you put on your body. “The long run does ask a lot of our muscles, tendons, and ligaments due to the duration of exercise required for a run to be considered ‘long’,” says Rosario. 
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Generally, your cardiovascular system adapts to changes more quickly than your musculoskeletal system. So if you start running long before your body is prepared to run long, you could put yourself at an increased risk for injury, including overuse injuries like plantar fasciitis, Achilles tendonitis, runners’ knee, iliotibial band (ITB) syndrome, and shin splints.

“If you’re experiencing any little niggles or asymmetries before the long run, the long run will only make those worse with the thousands and thousands of steps you’re putting on your body,” says McConkey. It’s super important to listen to your body and, if you feel like something is off during the long run, acknowledge that it may be more major than you think. “The only sensations you should feel during a long run are a slight challenge aerobically as it gets longer, and general fatigue or a sort of bilateral soreness,” he adds.

Gear You Need for a Long Run

Running is a pretty simple sport in terms of gear, but when you start clocking over 60 minutes, there are some important things you’ll want with you beyond a good pair of shoes.

The most important addition is a way to carry fuel and hydration, whether that’s a running belt, a handheld water carrier, or a pack.

How Long Should Your Long Run Be?

There’s a huge amount of variation in how long a long run should be, depending on the type of runner you are.

Some coaches suggest long runs cover one-and-a-half to two times the distance of what you consider a normal-length run. Most experts, like Jack Daniels, agree that a long run be about 20 to 25 percent of your overall weekly mileage. So if you’re running 40 miles per week, your long run will be 8 to 10 miles.

“I typically don’t like the long run to be more than twice the length of a regular recovery run,” says McConkey (in general, recovery runs last about 25 to 40 minutes). According to the Road Runners Club of America, a long run technically isn’t a “long run” unless it’s over 90 minutes, so the exact distance depends on your running pace.

But your long-run distance becomes more specific if you’re training for a certain distance. Remember: You need to go further (and slower) in order to run faster at shorter distances. Most experts recommend working up to the below peak long run for each distance:

5K: 5 to 6 miles for beginners; 10 to 12 miles for intermediate/advanced

8K/10K: 6 to 10 miles for beginners; 12 to 14 for intermediate/advanced

Half marathon: 12 to 13 for beginners; 16 to 18 for intermediate/advanced

Marathon: 18 to 22 for beginners; 18 to 30 for intermediate/advanced

Yes, some of those distances are longer than the race itself. “But logging those miles shows you’ve spent enough time at sub-max speeds to allow the necessary aerobic adaptations to happen,” he explains.

How Fast Should Your Long Run Be?

No matter the distance, your long run should be run at an easy pace, says McConkey. We will repeat: easy pace! What does that translate to? It’ll be different for every runner, but an easy pace should fall on the lower end of the rate of perceived exertion scale. Your heart rate should be 50 to 70 percent of your maximum heart rate, and you should be breathing naturally and able to hold a conversation effortlessly.

"I advise people to run as slow as possible, as long as it’s mechanically comfortable,” McConkey explains. “I challenge people to not look at pace until they’re done, but just focus on something comfortable. You shouldn’t feel like you’re doing slow-motion single-leg squats; there should still be some spring to your step.”

That pace is going to change as your fitness changes. “When you develop more strength and running efficiency, you’ll be able to run faster at the same RPE or heart rate,” says McConkey.

For shorter distances, long runs can generally be slow and enjoyable, says Rosario. But half marathoners and marathoners should approach their long runs with a little more structure. “Half marathoners and marathoners, in my opinion, should be adding faster-paced running into most of their long runs: things like alternating fast-pace and medium-pace miles, surging for two minutes at the beginning of each mile, or simply running the last 5K of their long run really fast,” says Rosario. This is important, because it helps train your legs to get used to running fast even with lots of miles on them—and that will help at the end of races.

How to Recover From a Long Run

You may run your long run at an easier pace, but the sheer amount of time you’re spending on your feet warrants more rest and recovery.

For starters, “the quicker an athlete can replenish after a long run, the sooner they will recover,” says Rosario. “Shoot for a mix of carbs and protein, preferably at a 4:1 carbs to protein ratio—that particular ratio has been shown in labs to be the most effective at replenishing muscle glycogen stores and thus limiting muscle damage.”

McConkey recommends taking the day off after a long run. “Instead of running, just walk around for 20 to 30 minutes and spend 10 minutes on a foam roller to open up your body,” he says. “Those two things can really expedite recovery.” In fact, foam rolling was shown to reduce delayed-onset muscle soreness while enhancing muscle recovery in a study published in the Journal of Athletic Training. 


As for other trendy recovery modalities, do what feels good to you. Compression boots can also lead to recovery benefits, a study in the Journal of Applied Physiology found. Ice baths were shown to reduce delayed onset muscle soreness in a scientific review by researchers at the Cochrane Library. And massage helped reduce pain intensity in runners’ quads in a study from the Journal of Physiotherapy.

Most importantly, prioritize a good night’s sleep—new research from the International Journal of Sports Medicine argues it may be the single most important factor in exercise recovery. After all, that’s where the real recovery magic happens, when your body truly has time to rest and rebuild.

In a major statement of intent for the future of trail running, ASICS has officially unveiled its first-ever Alpine training basecamp — a purpose-built performance hub designed to help elite athletes train, recover, and compete at the highest possible level.

Nestled in the mountain town of Les Houches, at the foot of the iconic Mont Blanc range, the newly launched ASICS Basecamp represents a bold investment into the rapidly growing world of trail and mountain running. The facility has been specifically created to provide athletes with direct access to some of Europe’s most demanding alpine terrain while surrounding them with world-class performance support.

Designed as a dedicated mountain chalet, the basecamp can host up to ten athletes at a time, creating an environment where both established stars and rising talents can fully immerse themselves in high-level preparation. The location itself offers endless opportunities for altitude training, technical climbs, steep descents, and endurance sessions across some of the sport’s most challenging landscapes.

But the project goes far beyond simply providing accommodation in the mountains.

Inside the facility, athletes are supported by a complete high-performance system that includes a fully equipped gym, physiotherapy services, medical staff, recovery resources, and even a dedicated data scientist tasked with analyzing training metrics and optimizing performance. Every aspect of the environment has been carefully designed to help athletes maximize adaptation while minimizing the physical stress that often comes with elite-level trail racing.

What makes the initiative particularly significant is its long-term vision. Rather than focusing only on established champions, ASICS is positioning the basecamp as a platform for athlete development — helping remove many of the financial and logistical barriers that can prevent talented runners from accessing high-altitude training environments and professional support systems.

The launch also reflects the brand’s growing ambition within trail running, a discipline that continues to expand globally in both competitiveness and popularity. By investing directly into athlete infrastructure, ASICS is signaling that it intends to play a much larger role in shaping the future of the sport.

As trail running enters a new era of professionalism and scientific performance preparation, the ASICS Alpine Basecamp could quickly become one of the sport’s most influential training destinations — a place where elite ambitions are built deep in the mountains.

Swiss sportswear company On has officially launched its first professional sprint group, marking a significant expansion of the brand’s growing involvement in elite track and field.

The newly established OAC Sprint Group will be based in Los Angeles and coached by respected sprint coach John “JB” Bolton. The inaugural roster includes American sprinters Max Thomas, Samirah Moody, and Johnny Brackins alongside Ghanaian international Benjamin Azamati.

The move represents On’s first dedicated venture into professional sprinting after building its reputation primarily through distance running and endurance-based training groups. With the creation of the Los Angeles-based program, the company now joins a growing list of athletics brands investing directly in specialized athlete development environments.

Azamati enters the group as one of Africa’s most recognized sprinters, having represented Ghana at major international championships and Olympic competition. Thomas, Moody, and Brackins are among a new wave of American sprint athletes transitioning into the professional ranks.

Bolton will oversee the team’s training and athlete development as preparations begin for the upcoming athletics season.

The announcement adds another notable development to the evolving professional track and field landscape, where global brands continue to expand their investment in athlete-centered performance programs. 

A controversial disqualification at the North Carolina high school state track championships has ignited debate across the running world after Mallard Creek High School’s boys 4x400-meter relay team lost what appeared to be a state title because of a celebration gesture during the finish.

The incident, which has now drawn national attention and triggered an official appeal review, centers around one athlete raising his hand with five fingers extended as he crossed the line.

According to the athlete’s coach, the gesture was not directed at another team and was never intended as taunting. Instead, he says the runner was signaling what would have been the program’s fifth championship victory.

Supporters of the team say the ruling was far too harsh, especially given the emotional nature of the 4x400 relay — one of track and field’s most dramatic events.

Video of the finish quickly spread online, creating intense reaction from athletes, coaches, and fans. Many pointed out that celebration has long been part of the sport at every level, including by some of the greatest athletes in history.

One name repeatedly mentioned in the discussion is Usain Bolt, who often celebrated before crossing finish lines during his legendary career. Bolt’s signature gestures, arm raises, and crowd interaction became part of his global appeal and helped bring personality and excitement to track and field.

Critics of the ruling argue that the Mallard Creek athlete’s raised hand was no different in spirit — a moment of excitement after an extraordinary effort, not an act of disrespect.

Others defend the officials, noting that high school athletics operate under stricter sportsmanship guidelines and that rules regarding celebrations exist to prevent taunting or unsporting behavior.

Still, the punishment itself remains the biggest source of controversy. In a relay, a disqualification impacts the entire team, meaning three other athletes also lost a championship because of one moment during the finish.

An appeals panel appointed by North Carolina’s top education official is now expected to review the case.

The situation has become a broader conversation about modern sports culture and whether emotional expression by athletes should be embraced or restricted — especially in a sport that is constantly trying to attract younger fans and greater visibility.

For Mallard Creek, what should have been remembered as a championship performance has instead become one of the most discussed high school track stories of the year.

The curtain may have fallen on another memorable season of athletics, but ATHLOS NYC is already preparing for an even bigger spectacle in 2026.

The groundbreaking women-only track and field meet will officially return to Icahn Stadium in New York City on October 2nd for a third consecutive year, further cementing its place as one of the sport’s most exciting and progressive events. What began as a bold vision has rapidly evolved into a premier end-of-season showcase, attracting some of the biggest names in global athletics and redefining how women’s track is presented to the world.

Backed by Reddit co-founder Alexis Ohanian, ATHLOS NYC has grown into far more than a traditional athletics meeting. The event has become a celebration of elite female performance, star power, and innovation — a platform where Olympic champions and rising talents share the spotlight in front of a passionate global audience.

Over the past editions, fans have witnessed unforgettable performances from some of the sport’s brightest stars, including Keely Hodgkinson, Faith Kipyegon, Gabby Thomas, and Masai Russell — athletes who continue to elevate the profile of women’s athletics on the global stage.

Organizers have also confirmed a major evolution for the ATHLOS series in 2026. In addition to the New York meet, a second competition will be staged in another “major city,” with the location still under wraps. The expansion signals the growing ambition behind the project and its desire to create a wider international footprint for elite women’s track competition.

The competition structure itself will also take on a new dimension. Athletes competing across the seven events will now accumulate points based on their finishing positions throughout the series. At the end of the campaign, the athlete with the highest total in each discipline will receive a $25,000 bonus along with the prestigious Tiffany & Co. crown — a symbol that is quickly becoming one of the sport’s most coveted prizes.

The revised format adds another layer of drama and consistency to the competition, rewarding athletes not only for individual brilliance but also for sustained excellence across the season. It also reflects ATHLOS NYC’s continued commitment to pushing the boundaries of what professional track and field can look like in the modern era.

With its unique atmosphere, elite fields, and athlete-first approach, ATHLOS NYC is no longer just another stop on the calendar. It is becoming a defining destination for women’s athletics — a stage where competition, culture, and entertainment collide.

And with expansion now underway, the movement appears to be only getting started.

Dutch athletics superstar Femke Bol is preparing to launch her outdoor campaign in thrilling fashion after confirming that she will compete in the 800m at the prestigious Golden Spike Ostrava on June 16.

The announcement has immediately generated excitement across the athletics world, with fans eager to see how the reigning global 400m hurdles queen performs over the longer distance outdoors after her sensational indoor breakthrough earlier this year.

Bol, already regarded as one of the most versatile athletes in world athletics, stunned the track community during her indoor 800m debut in Metz back in February. Competing outside her specialist discipline, the Dutch star produced a remarkable 1:59.07 performance, becoming one of the very few elite 400m hurdlers capable of breaking the two-minute barrier in the event.

That performance was not only impressive for a debut — it was historic. Bol shattered the long-standing Dutch indoor 800m record of 2:00.01 previously held by Ester Goossens since 2001, underlining her extraordinary endurance, speed, and tactical maturity.

The decision to open her outdoor season in the two-lap event instead of the 400m hurdles adds another fascinating dimension to her already glittering career. It also signals her continued ambition to expand her range and sharpen her endurance ahead of the major championships later in the season.

Ostrava has long been known for producing fast times and unforgettable performances, and Bol’s presence instantly elevates the anticipation surrounding this year’s meeting. With her confidence soaring and her fitness clearly at an exceptional level, many will now wonder whether the Dutch sensation can push even deeper into world-class territory in the 800m outdoors.

Already a double world champion in the 400m hurdles and one of the most dominant figures in modern athletics, Bol continues to prove that her talent stretches far beyond one event. Her upcoming appearance in Ostrava is no longer just a season opener — it has become one of the most intriguing storylines of the early outdoor campaign.